|reflect on 9/11|
reflect on this day!!!
Warm Up: Row 250m, 20x air squats. row 250m, 20x walking lunges. Next, work up to your max for the day back squat.
Strength: 10 Rounds - Every 60 seconds perform the following...
2x back squat @ 70% 1 RM
*Focus on speed, as these are to be done as dynamic squats.
Work Capacity: Complete as many rounds as possible in 12 minutes of the following...
12x overhead squat (95#/65#)
12x toes 2 bar
12x push ups
1x suicide sprint (start line - 5m - start line - 10m - start line)
Core: 3 rounds - 12x Reverse hypers (3-4 45# plates)